Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Malabar spinach is a nutritious food rich in vitamins A and C, iron, calcium, and antioxidants. It also contains nutrients that can support digestive health, eye health, immune function, bone strength, and more.
Malabar spinach is a highly nutritious leafy green, packed with essential micronutrients and antioxidants.
It offers a diverse array of beneficial compounds, some known for their potent medicinal properties.
Its versatility and subtly peppery flavor make it a versatile ingredient suitable for various culinary dishes.
Here are 8 scientifically supported health benefits of Malabar spinach.
1. Most Nutritious
Malabar spinach is a popular vegetable and a member of the Basellaceae family.
It is a tropical vine and is closely related to other leafy greens in its family. Unlike true spinach, Malabar spinach thrives in hot, humid climates.
There are two main types of Malabar spinach: green-stemmed (Basella alba) and red-stemmed (Basella rubra). Both types have thick, succulent leaves with a slightly mucilaginous texture.
A single cup, or 44 grams (g), of raw Malabar Spinach contains:
- Calories: 10
- Carbs: 1.4 g
- Fiber: 0.5 g
- Vitamin A: 160% of the Daily Value (DV)
- Vitamin C: 35% of the DV
- Calcium: 4% of the DV
- Iron: 6% of the DV
- Magnesium: 15% of the DV
- Potassium: 3% of the DV
Each serving also contains a small amount of vitamin B6, folate, and other important micronutrients.
Adding more Malabar spinach to your diet is the best way to boost your intake of these major vitamins and minerals, along with other main nutrients.
Malabar spinach is low in calories and contains several important nutrients, including vitamin A, vitamin C, and magnesium.
2. Packed with Powerful Antioxidants
Malabar spinach is rich in antioxidants, much like other leafy greens.
These include vitamins A and C, as well as various flavonoids and polyphenols.
Antioxidants help combat oxidative stress by neutralizing free radicals in the body.
Oxidative stress is linked to aging and numerous chronic conditions, including cancer.
Many antioxidants also have other beneficial roles.
In Malabar spinach, these include compounds like flavonoids, which are found in significant quantities.
Studies indicate these compounds may reduce inflammation, support heart health, inhibit cancer cell growth, and protect against chronic diseases.
Malabar spinach is rich in powerful antioxidants, including quercetin and kaempferol, which offer numerous health benefits.
3. Promotes Eye Health
Malabar spinach is packed with vitamin A, a nutrient crucial for maintaining healthy vision and reducing the risk of eye diseases.
Vitamin A plays a vital role in the functioning of the retina and is essential for good night vision.
Including Malabar spinach in your diet ensures a steady supply of this important nutrient, supporting overall eye health and potentially reducing the risk of conditions like night blindness and age-related macular degeneration.
Malabar spinach promotes eye health with its rich vitamin A content, crucial for maintaining vision and reducing the risk of eye diseases like night blindness and age-related macular degeneration.
4. Supports Digestive Health
Malabar spinach is rich in dietary fiber, which plays a key role in supporting digestive health.
Fiber helps regulate bowel movements, prevents constipation, and supports overall gastrointestinal function.
Including Malabar spinach in your diet can contribute to a healthy digestive system, ensuring proper digestion and absorption of nutrients, and promoting gut health overall.
Malabar spinach supports digestive health by providing a significant amount of dietary fiber, which aids in digestion, helps prevent constipation, and supports overall gastrointestinal function.
5. Boosts Immune System
Malabar spinach is a valuable source of vitamin C, which plays a crucial role in strengthening the immune system.
Vitamin C is known for its antioxidant properties that help protect cells from damage and enhance immune function.
Additionally, vitamin C supports the absorption of iron from plant-based sources, which is essential for the production of healthy red blood cells and overall immune health.
Including Malabar spinach in your diet can help fortify your immune system, supporting your body’s ability to fight off infections and maintain optimal health.
Malabar spinach enhances the immune system with its rich vitamin C content, which supports immune function and aids in the absorption of iron, crucial for overall health and vitality.
6. Could Promote Bone Health
Malabar spinach contributes to bone health with its notable calcium and magnesium content.
Calcium is essential for maintaining strong bones and teeth, while magnesium supports bone density and helps regulate calcium levels in the body.
Including Malabar spinach in your diet can help fortify your bone health due to its rich calcium and magnesium content.
These minerals are essential for maintaining strong bones and teeth, supporting overall skeletal integrity and longevity.
Malabar spinach supports bone health by providing essential minerals like calcium and magnesium, which are vital for maintaining strong bones and teeth.
7. May Reduce Anemia Risk
Malabar spinach is rich in iron, a mineral crucial for the formation of red blood cells.
Adequate iron intake helps prevent iron deficiency anemia by supporting the production of hemoglobin, which carries oxygen throughout the body.
Including Malabar spinach in your diet can help maintain healthy iron levels and reduce the risk of anemia.
Malabar spinach reduces the risk of anemia by providing ample iron, essential for the formation of red blood cells and the prevention of iron deficiency.
8. Could Improve Heart Health
Malabar spinach promotes heart health through its potassium content, which plays a vital role in regulating blood pressure and supporting cardiovascular function.
Potassium helps counteract the effects of sodium, potentially lowering blood pressure and reducing the risk of heart disease.
Including Malabar spinach in your diet can contribute to maintaining a healthy heart and overall cardiovascular well-being.
Malabar spinach supports heart health by providing potassium.
This helps regulate blood pressure and supports overall cardiovascular function, contributing to a healthy heart and reduce the risk of heart disease.
9. Benefits for Skin
Malabar spinach is great for your skin because it’s full of antioxidants and vitamin C.
These nutrients help protect your skin from damage, support collagen production for firmness, and keep your skin smooth.
It also has anti-inflammatory properties that can soothe irritated skin and help keep it hydrated.
Adding Malabar spinach to your diet can give your skin a healthy, radiant look.
10. Benefits for Hair
Malabar spinach is beneficial for hair health due to its rich content of vitamins and minerals.
It provides essential nutrients like vitamin A and iron, which support hair growth and strengthen hair strands.
The antioxidants in Malabar spinach help protect hair follicles from damage and improve overall scalp health.
Additionally, its moisturizing properties can help keep hair hydrated and reduce dryness. Including Malabar spinach in your diet can contribute to healthier, shinier hair.
11. Benefits for Weight Loss
Malabar spinach can aid in weight loss due to its high fiber content and low calorie count.
The fiber helps keep you full longer, reducing the urge to snack between meals.
It also supports healthy digestion, which can contribute to effective weight management.
With its nutrient-rich profile, Malabar spinach is a healthy, low-calorie addition to any weight loss plan, helping you stay on track while providing essential vitamins and minerals.
Conclusion
In conclusion, Malabar spinach stands out as a powerhouse of health benefits.
Its rich array of vitamins, minerals, and antioxidants supports overall well-being by promoting immune function, enhancing bone and heart health, aiding in digestion, and reducing the risk of anemia.
With its versatility in culinary applications—whether in salads, smoothies, or as crispy chips—Malabar spinach offers a delicious and nutritious way to bolster your diet.
Adding this leafy green into your meals not only adds flavor and texture but also ensures you reap its numerous health advantages for a balanced and vibrant lifestyle.
Frequently Asked Questions (FAQs)
Is Malabar Spinach Healthier Than Regular Spinach?
Malabar spinach and regular spinach both have health benefits. Malabar spinach is high in vitamins A and C, iron, calcium, and antioxidants. It also has more fiber, which helps with digestion.
Regular spinach is rich in vitamins K and E, folate, and iron. Both are good for you, but Malabar spinach might be better for digestion due to its higher fiber content.
What Are the Medicinal Uses of Malabar Spinach?
Malabar spinach is used for various health benefits. It helps with digestion, reduces inflammation, and improves eye health.
The antioxidants in Malabar spinach help fight damage in the body, and it may help with joint pain and arthritis. It also has mild diuretic effects, which can help with fluid balance.
Is Malabar Spinach a Superfood?
Malabar spinach is often called a superfood because it has many nutrients.
It’s full of vitamins, minerals, and antioxidants that support overall health. Its high fiber and nutrient content make it a great choice for a healthy diet.
Is Malabar Spinach Good for Kidney Patients?
Malabar spinach can be good for kidney patients because it has fewer oxalates compared to regular spinach.
However, kidney patients should talk to their doctor before changing their diet, as everyone’s needs are different.
Is Malabar Spinach High in Uric Acid?
Malabar spinach is not high in purines, which can lead to high uric acid levels.
This makes it a good option for people managing gout or high uric acid levels. Still, it’s best to check with a healthcare provider for personalized advice.
Is Spinach Good for High Creatinine Patients?
Regular spinach might not be the best choice for people with high creatinine levels or kidney problems because it is high in potassium and oxalates.
It’s important for these individuals to limit such foods and consult a doctor to find the best diet for their health needs.
References:
[1] https://indianexpress.com/article/lifestyle/health/malabar-spinach-monsoon-season-health-benefits-digestion-bone-8886015/
[2] http://docs-do-not-link.udc.edu/causes/Fact-Sheet-Malabar-spinach-Basella-alba-is-a-Nutritious-and-Ornamental-Plant.pdf
[3] https://diynatural.com/malabar-spinach/
[4] https://www.news18.com/lifestyle/strengthening-bones-to-improving-gut-health-benefits-of-malabar-spinach-8920885.html
[5] https://www.truemeds.in/blog/malabar-spinach-poy-sag-overview-and-its-health-benefits
[6] https://ooofarms.com/pages/mayalu-malabar-spinach-basella-alba-l
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6593375/
[8] https://food.ndtv.com/health/10-incredible-health-benefits-of-moringa-seeds-1645730
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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